Professional Documents
Culture Documents
from KiteboardingExercises.com
Version 3.2 Oct. 2013
The Complete Kiteboarding Training Guide
Jrgensen, Denmark
Author: Lars Rousing-Jrgensen,
Website: http://www.KiteboardingExercises.com
www.KiteboardingExercises.com
E-mail:
mail: info@kiteboardingexercises.com
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1. About www.KiteboardingExercises.com (KBX) ........................................................................ 4
2. Kiteboarding Training ............................................................................................................. 5
2.1. Plan your training ........................................................................................................................ 5
6. Nutrition Guide..................................................................................................................... 23
6.1. Energy for the next session or during a session ........................................................................... 23
6.2. Recovery from a session (or a workout) ...................................................................................... 24
6.3. Energy intake in general ............................................................................................................. 24
6.4. Well balanced diet for kiteboarders............................................................................................ 24
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1. About www.KiteboardingExercises.com
KiteboardingExercises.com (KBX)
KiteboardingExercises.com - or just KBX - a web site dedicated to make you a better kitesurfer. And it's not
just for pros. Beginner, waveriding, course racing, wakeskate, wakestyle, snowkiting, freeriders, newschool
and oldschool freestyle. All will be better
better kitesurfers with the right training. This site will teach you how to
become a stronger and more powerful kiteboarder at your level. This is the site, you can't live without if
you want to progress.
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2. Kiteboarding Training
Kiteboarding is a very demanding sport, which requires great core strength, balance, coordination, stability
and power. All training programs on KBX contains (hard)core training combined with specific functional
kiteboard training, which gives great results for all kiteboarders on all levels in matters of performing and
preventing injuries.
I've listed the most important things, you should think about,
when planning your training along with your kiteboard sessions.
1. You should at least have 1 day of rest in between workouts and sessions. Sometimes you even need
2-3 days after a really hard workout. Ex; you work out Monday and rest Tuesday. Wednesday you
might be ready for working out again or go kiteboarding. Maybe you're not ready until Thursday
because of DOMS (soreness). If you do plyometric training, you should rest for 2 days.
2. Follow the "data" on the downloaded exercise program. Most exercises is 3-4 sets with about 10
repetition max (RM). Meaning you should use a weight that only allows you to do the exercises 10
times before exhaustion or technical failure.
3. Once every 4-6 weeks you should have 5-7 days of total rest! This way you'll let your body recover
100%. Often you'll notice that these resting days will make you quite a lot stronger in some
exercises. And you'll minimize the risk of tendonitis in your quads, knee injuries, elbow and
shoulder injuries. Most injuries (especially for pros, I think) in kiteboarding happens because
kiteboarders dont take the time to let their body recover completely.
4. Listen to your body. Soreness (DOMS) or direct pain requires rest. If the pain doesn't go away, you
should seek professional help. You can read about different injuries on the KBX web site.
5. If you break the "rules" and go kiting 3-4 days in a row, you should also rest (also from training!) for
at least 1-2 days afterwards. Often this will happen naturally, when the wind comes and goes. But
otherwise you'll risk getting injured. So no training the day after kiteboarding!
6. If you're in doubt, always ask a fitness professional. You can use the forum on KBX or bring this
guide to your fitness pro.
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3. The KBX training programs
All programs are designed to make you a better kiteboarder and lower risk of injury through core strength,
raw power, coordination, balance, stability and agility.
You can create your own personal program from the exercises in the video section on
www.KiteboardingExercises.com. You should choose 6-10 (depending on your current condition and
exercise choice with tough exercises 6 can be enough even for a trained athlete) exercises that fits your
goal and your riding style. Ex. if you want to get faster rotations to make that double sbend or just make
your sbends more stylish, choose an exercise from "Rotational Force Exercise" like the Roll Around. If you
want greater pop, choose an exercise from "Power in pop, cutbacks, VMG" category.
Do fewer reps for building up great power. Do 5-6 sets and just 5-6 reps in each exercise. Take a 2
minute break in between sets.
For endurance do 15-20 reps in each exercise and do 3-4 sets of each. Take a 30-45 seconds break
in between sets.
You can also do variations both on sets, reps, breaks, and exercises. It's important to do variations to keep
making your body stronger and better. If possible do small variations each time or each week for maximum
progression. Never do the same exercises for more than 2-3 months at a time.
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3.1. Basic Kiteboarding Training Program
This program is designed to strengthen the core and make you stronger and more athletic, so that you can
perform better on the water. Its a great workout program
program for course racing, beginners and speed racing.
Basically kiteboarders that dont need explosive movements to pull of tricks. Watch the exercises in our
video section on www.KiteboardingExercises.com.
Be aware that the illustration shows the basic exercise. The description will tell you how a kiteboarder should do it.
For variation or progression you could add roll out, one arm chest press and Woodchop.
Woodchop
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3.2. Home training Program
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3.3. Freeride Kiteboarding Training Program
This is a more advanced training program that will make you jump higher and rotate faster. Its also
designed to strengthen the core and make you stronger and more athletic, so that you can perform better
on the water. Its a great workout program hooked in wave, freestyle or freeride riding.
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3.4. Unhooked Kiteboarding Training Program
This is a more advanced training program for newschool kiteboarders. It will make you jump higher, rotate
faster and make you handle more power in passes. Its also designed to strengthen the core and make youy
stronger and more athletic, so that you can perform better on the water in general. Its a great workout
program unhooked wave, freestyle or freeride riding.
Be aware that the illustration shows the basic exercise. The description will tell you how a kiteboarder should do it.
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3.5. Pro Kiteboarding Training Program
This is the ultimate advanced training program for pro kiteboarders or hardcore freestylers, wakestylers
and strapless unhooked waveriders. Every exercise is meant to give you power, coordination and stability in
every aspect
pect of Kiteboarding. Pop, rotations, landings handle passes. You will become the most fit
kiteboarder on the water. Be cautioned, this fitness program includes some of the most extreme exercises.
Jumps Squat Jump as high as you can (set off with your
heel) and slam the ball as powerful as you
with Medicine 3 sets of 6-10 can on the way down. Slam to early and
Ball Side Slam loose your balance
Be aware that the illustration shows the basic exercise. The description will tell you how a kiteboarder should do it.
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3.6. Wave Riding Kiteboarding Training Program
This is a more advanced training program for waveriders. This will make you do those clean vertical
cutbacks with full power. Power is the key. Explosive force in all exercises will strengthen your core and
optimize your muscle chains and nervous system for those powerful cut backs.
Be aware that the illustration shows the basic exercise. The description will tell you how a kiteboarder should do it.
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3.7. Kiteboarding Crossfit Training Program
This program is a (hard)core, full body crossfit program that has a minimum of equipment requirements.
This means that you can do this at home with a little creativity and build your own hardcore gym for a few
bucks. It has a great deal off cardio as well as explosive kiteboarding movements.
2 options of execution: 20sec on 10sec break x 4 of each exercise circuit,, or just follow the data.
The insane
ane hardcore version is doing 20-30sec
20 on 10sec break x 4 of each circuit.
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3.8. Kiteboarding Outdoor Program
This program is a (hard)core, full body crossfit program designed for execution in parks and playgrounds
etc. It doesnt need any equipment besides from what you can find on those locations.
locations It has a great deal of
cardio as well as explosive kiteboarding movements.
m
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4. Recovery and Timing of sessions (gym and kite)
I've been asked this question about a 1000 times and probably gave at least 500 different answers on it.
Because it depends on who you are, you training history, your injury history, what shape you in and what
kind of training you're doing now. And for kiteboarders it also depends on how powered you're riding and
the type of tricks you're doing. So just by these parameters you have 5.040 different ways of prioritizing
and when trying to include sub-paramters like variations in exercises etc., I would guess there is over a
billion combos/answers. So you see; no easy answer there ;)
4.1. Supercompensation
Supercompensation is basically what we mean, when we say "recovery". Because it's not just about
recovering - it's about getting stronger. Supercompensation is the state, where your body has recovered
and gotten stronger. The graph below tells the story...
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If you get fatigued (training too much over longer period of time or just one day where you really burn
yourself out) you end up getting nowhere and you can even end up hurting yourself. A small amount of
training gives you a little supercompensation and the "perfect" amount gives you a great
supercompensation. But only if you time/plan the next training right, you should begin your next session at
the point of B. On the water or off the water. Doesn't matter what kind of training it is.
If you do some kind of training 2-3 days in a row, your body will handle that as one training session if it is
not too intensive. So it's possible to do that, if you rest for a longer period afterwards. You will stretch out
the curve, if you do that.
The next graph shows you 3 different scenarios. (time line has been blacked out, because it varies from
intensity etc)
c. This is status quo. This is probably where most kiteboarders are at for several reasons:
1. They are not training or hitting the water often enough to get the benefit of the supercompansation
2. They are doing the same workout routine in the gym or the same thing on the water all the time. The
body has a tendency to "get used" to repeated patterns/stimulus and then it doesn't have any real effect
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anymore. That is why we do variations in training. This keeps us from hitting "the plateau", where nothing
really happens even though, we do everything
everything else correct. This is also the reason why just kiteboarding a
lot is not the answer, if you want be the best that you can be.
And a,b,c and are actually the whole reason why I build this site. In an un-organized
un organized sport like kiteboarding,
compared d to almost any other sport, athletes are still left to themselves to plan their training. And that
would be an outrage in other sports, but kiteboarders doesn't really recognize to great potential in planning
training the right way both for avoiding injuries,
injuries, but also very much for progressing their physical shape and
thereby their performance on the water.
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5. Kiteboarding Stretching Program
This is a stretching program specifically for kiteboarders that will lower your risk of injury and it will make
your more flexible for doing grabs and other stuff. With other words; it will make your moves more stylish!
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5.1. Stretching Techniques
When youre doing stretches, its very important that you pay notice to the details. Otherwise you wont
get the full benefit. So here is a couple of pointers:
This is a basic hip flexor stretch with a twist. A normal hip flexor
stretch is only stretching half psoas muscle, but thats only half of
what you really want to stretch. By adding the twist over your front
leg, you also include the whole Iliopsoas, which is often considered
as one muscle. Another key element in this exercise is to tip your
lower pelvic (Pubic Symphysis) forward like the photo below.
People very often dont do this and wont get anything out of the
stretch.
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5.1.3. Neck stretches
One very important thing (that no one does!!), when stretching your
neck, is to make a double chin by pulling in your chin towards your
chest. This will stretch the deeper muscles in your neck (the ones that
give you a headache). Stretching the neck is probably more for
beginners, because they can get tension in the neck by looking at the
kite all the time, when trying to get out of the water. But many people
suffer from headaches caused by neck tension, which these stretches
will handle as well.
And if you can do it like this, when you're 90 years old, you've been doing it right ;o)
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6. Nutrition Guide
Kiteboarding is a demanding sport and what you eat will determent how you perform as a kiteboarder.
Nutrition is the fuel that keeps the engine burning, and if you don't eat right, your performance will be
weaker.
This is not an article about healthy food. If you're looking to loose some weight,
you should seek help by a fitness professional. He'll tell you to eat more
vegetables and stop eating junk food and hopefully how. This article is about
fast recovery after a session and how to get the energy for the next session. And
actually also a little bit about preventing injury and diseases, but focus is on
getting you to perform.
Your muscles has a natural amount of carbohydrates stored (glycogen), but not enough to kiteboard for
more than 2-3 hours. So after 2-3 hours (more or less depending on your intensity) you need to re-fuel by
eating or drinking some kind of carbs. Remember, it has to be easy to digest to avoid a stomach ache.
Thats one more reason why fruit is the best choice. Besides from all the healthy ingredients of course.
You should take in 1,0-1,2 grams carbohydrates per kilogram body weight in small doses within the first 4
hours after your session. For me (Im about 78kg) thats about 4-6 fruits in the first 4 hours. In general you
should consume 7-12 grams of carbs per kilogram body weight per day. Expect about 24-48 hours for a
total re-fuel. After exhaustion from extreme sessions or workouts (more than 4-6 hours) it can take more
than 48 hours to fill up your glycogen storage. If you eat like describes above, you can re-fuel in 24 hours.
It's a good idea to consume protein as well, because you need them to recover after your session or your
workout. But for re-fueling carbs are the important nutrient.
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6.2. Recovery from a session (or a workout)
To get the fastest recovery after a session, you'll need to eat the right nutrients
at the right time. Protein will help your muscles to recovery and carbohydrates
will help your fuel deposit to get loaded again. Both protein and carbs are
really important for a quick recovery.
You can actually increase your recovery by 12%, if you consume protein and carbs within the first 30-60
minutes after a session (workout). The faster you do it, the better results you'll get.
So this is you golden rule; eat as much as you can, without gaining too much weight. If you are kitesurfing a
lot, you should be building up some muscles, so don't get scared if you put on a little weight. But you
shouldn't gain body fat! And you shouldn't gain more than maybe 0,10-0,25kg or 0,5-1,0 pound per month.
These numbers a for a male with a body weight of 75kg or 160 pounds. If you have any questions feel free
to write me. Look under contact in the menu on the KBX website, if you want to ask me about this.
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7. Contact, Facebook, Youtube, Twitter
Feel free to contact me about anything regarding injuries, training and kiteboarding. If I dont have the
answer, I might know someone who does. Preferely use the forum on www.KiteboardingExercises.com, so
others might benefit from it as well. Otherwise find me here:
E-mail: info@kiteboardingexercises.com
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